5 TOP TIPS FOR BETTER SLEEP

Quality sleep is just as important as regular exercise and a good diet, as its deprivation or disruption can have negative effects on hormones, exercise performance and brain function. It can also cause weight gain and increase disease risk.

Over the past few decades, both sleep quality and quantity have been declining. However, the incidence of sleep issues has increased since the pandemic, with all its associated fear and uncertainly, upheaval, restrictions and lifestyle changes according to experts.

It's a problem everywhere, across all age groups.
It's being called 'coronasomnia'. 
It's very real and very widespread.        

COVID has given us many reasons to lose sleep but the huge changes in routines and the decreased activity for many people due to restrictions has led to a veritable pandemic of insomnia or other sleep disturbances.

Insomnia was a problem before COVID-19. Now, from what we know anecdotally, the increase is enormous. COVID-19 is causing a huge amount of anxiety for so many people. People worry about jobs, about their kids being home, about getting sick. There’s a lot more anxiety, fear and depression – and those can cause insomnia.

This could easily affect your communication and relationship with others. It may also increase the risk of developing depression and other anxiety disorders due to the stresses experienced.

Here are 5 top tips for making your ZZZZZs achieve an A-plus:

1. Cut down on the caffeine

Caffeine promotes alertness by inhibiting chemicals in the brain that promote sleep and, especially when consumed late in the day, it stimulates your nervous system and may stop your body from naturally relaxing at night. 

It is absorbed rapidly into the bloodstream and reaches peak levels within 30-70 minutes. Its effects can then last three to seven hours, but it may take up to 24 hours to fully eliminate caffeine from the body, according to Australia’s Sleep Health Foundation: www.sleephealthfoundation.org.au/ 

If you want to get your sleep on track, quit the caffeine after midday. If you can’t come to terms with cutting out coffee after that, try substituting it with the decaffeinated variety.

2. Nip napping in the bud

A “power” nap may refresh and give you more energy to get on with the rest of your day. However, if you make a habit of it, or are a poor night-time sleeper anyway, daytime snoozes can confuse your internal clock and you may struggle to sleep well at night. 

It’s also recommended to sleep and wake at consistent times – your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.

3. Keep it moving

Exercise is one of the best science-backed ways to enhance all aspects of sleep and health. In one US study, in people with severe insomnia, exercise offered more benefits than most drugs.

4. Avoid late night eating

When we eat late at night, especially a large and/or rich meal, the muscles that digest and metabolise food have to keep working when they should be resting. Try to leave at least two hours between your last meal or snack and bedtime. If you often have night-time heartburn, stop eating 3-4 hours before lying down.

5. Relax!

Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia and other sleep issues. Strategies include listening to relaxing music, reading a book, meditating, deep breathing, meditation and visualisation.

Sleep is so important that it is not worth it to go without adequate sleep. Keeping your mind and body healthy is a basic requirement towards building the whole you and you are worth it!

Not everyone has the same needs. Let’s get to know each other and together we’ll build out your personalised plan. Request for counselling here.

For more info of our counselling services, email us at: counselling@mindconnexions.sg